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[November 2019] What Is Keto Diet
Date 11-05-2019 13:37 Hit567
What Is Keto Diet?

“Keto” or ketogenic diet has been rising in popularity recently as its practitioners are known to lose lots of weight in a short period of time while eating meat and fat without guilt. Let us find out how this diet works, what are the proper ways to practice it, and whether there are side effects.

Keto Diet: Definition and Mechanism

The foremost rule of keto diet is to restrict the intakes of carbohydrates and increase those of fat, while ensuring an appropriate amount of proteins as well.
The diet was first introduced in the 1920s by doctors as a way to keep the blood glucose levels of patients with epilepsy, brain tumors, or diabetes. Since then, it has risen to fame and popularity for offering an efficient and quick way out of obesity by helping practitioners lose weight. In order to ensure safety and minimize side effects, we must first consult professionals before starting the diet.

Glucose from carbohydrates forms the main source of energy that the human body consumes. When the stock of glucose is depleted, the body begins to dissolve the accumulations of fat inside it to generate ketones, an alternative source of energy, and thereby enters a state known as ketosis. Keto diet severely restricts the intakes of carbohydrates to deprive the body of glucose and make it enter ketosis. Effects begin to appear one to two weeks after we begin the diet.

Tips for Proper Keto Diet

● Remember the right proportions of carbohydrates, fat, and proteins.
The exact proportions of these nutrients to be consumed may vary from person to person depending on existing conditions, but the keto macros provides a standard template. Of all the caloric intakes we need for a single day, carbohydrates should make up no more than five percent, while 70 percent should come from fat, and proteins may make up 20 percent, give or take five percent. To find out the calorific values of the food we eat, download mobile applications or look up in diet books.

● Eat saturated fats.
Saturated fats are found in abundance in fatty pork, beef, and chicken, as well as fatty fish, dairy products, coconut oil, olive oil, and eggs.

● Don’t forget to take vitamin and calcium supplements.
Also, eat enough fruits that are low in carbohydrates.

Before Starting on Keto Diet

● Consult a diet professional or a doctor first and foremost.
You need professional advice to determine whether keto diet is right for you, and plan what you should or should not eat, and what supplements you need.

● Stay hydrated.
Once your body enters ketosis, you will begin to lose weight quite rapidly, but this is mostly because your body has begun to lose the reservoirs of water it had been clinging on to. It is therefore very important to drink lots of water during this stage.

● Know if keto diet is safe for you.
As keto diet was first invented for medical purposes, you need first to know whether it suits your health and medical conditions. Keto must be avoided by people with weak kidneys, metabolic disorders, or suffering from loss of appetite. Keto diet is not recommended for people who are only looking to lose more weight even though they have normal weight.

● Keep it short.
If you decide to adopt keto diet for weight control, try to minimize the period of time you spend on the diet. Keto diet, when exercised long, can threaten your health.